27/11/2012

Strength Training:
Wide Grip Pull Ups:
7 x 1 x BW
6 x 1 x BW
7 x 1 x BW
5 x 1 x BW

Back:
Cable Row:
10 x 2 x 30kg
6 x 2 x 30kg

BB Bend Over Row:
10 x 2 x 25kg
8 x 2 x 30kg

Lat Pull Down:
8 x 2 x 45kg
6 x 2 x 45kg

Biceps:
Cable Curl:
10 x 2x 15kg
6 x 2 x 15kg

BB Curl:
8 x 2 x 20kg
6 x 2 x 20kg

DB Curl:
8 x 2 x 10kg
6 x 2 x 12.5kg

Cardio:
Jog:
15min - 2.47km
10min - 1.72km

8/12/2012

So exhausted. Going climbing again tmr.

Chest:
Chest Press:
8 x 2 x 50kg
4 x 2 x 55kg

DB Bench Press:
8 x 2 x 15kg
6 x 2 x 17.5kg

Incline Bench Press:
8 x 1 x 20kg
7 x 1 x 20kg
5 x 1 x 20kg

Cable Cross:
10 x 2 x 20kg
6 x 2 x 25kg

Triceps:
Bench Dips:
20 x 1 x BW
15 x 2 x BW

Triceps Kickback:
8 x 2 x 17.5kg
6 x 2 x 17.5kg

Triceps Pull Down:
8 x 1 x 15kg
6 x 2 x 15kg
5 x 1 x 15kg

Cardio:
Jog:
7min - 1.00km
10min - 1.46km

This post has been edited by Killerjeff88: Dec 8 2012, 12:22 PM

8/12/2012

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Body Stretching and Contact Strength
Difficulty: 4/5
Attempts: 6/10
Progress: 90%

Boulder Route 2:
Technique: Heel Hook and Contact Strength
Difficulty: 3.5/5
Attempts: 5/10
Progress: 100%

Boulder Route 3:
Technique: Heel Hook and Contact Strength
Difficulty: 4.5/5
Attempts: 7/10
Progress: 10%

Lead Route 1:
Technique: Footwork and Endurance
Difficulty: 4/5
Clean: No

10/12/2012

Legs:
Leg Press:
8 x 1 x 90kg
6 x 1 x 100kg
4 x 1 x 110kg
6 x 1 x 100kg

Deadlift:
5 x 1 x 50kg
4 x 1 x 50kg
3 x 2 x 69kg

Leg Extension:
8 x 2 x 35kg
5 x 2 x 40kg

Leg Curl:
8 x 2 x 35kg
5 x 2 x 40kg

Shoulders:
Shoulder Press:
8 x 2 x 30kg
6 x 2 x 30kg

Side Lats:
10 x 1 x 10kg
8 x 3 x 10kg

Front Lats:
8 x 4 x 7.5kg

Shrugs:
12 x 4 x 20kg

Cardio:
Jog:
15min - 2.62km

11/12/2012

Back:
Cable Row:
12 x 4 x 30kg

BB Bend Over Row:
12 x 4 x 25kg

Lat Pull Down:
12 x 4 x 40kg

Biceps:
BB Curl:
12 x 4 x 15kg

DB Curl:
12 x 4 x 7.5kg

Hammer Curl:
12 x 4 x 7.5kg

Cardio:
Jog:
15min - 2.72km

13/12/2012

Legs:
Leg Press:
12 x 4 x 80kg

Deadlift:
8 x 1 x 30kg
6 x 1 x 30kg
7 x 1 x 30kg
6 x 1 x 30kg

Leg Extension:
10 x 4 x 30kg

Leg Curl:
12 x 2 x 30kg
10 x 2 x 30kg

Shoulders:
Shoulder Press:
12 x 2 x 25kg
10 x 1 x 25kg
8 x 1 x 25kg

Side Lats:
12 x 1 x 10kg
10 x 3 x 10kg

Front Lats:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

Shrugs:
12 x 4 x 22.5kg

Cardio:
Jog:
10min - 1.89km

14/12/2012

Chest:
Flat Bench Press:
12 x 1 x 20kg
12 x 3 x 25kg

Incline Bench Press:
12 x 4 x 15kg

DB Fly:
12 x 4 x 7.5kg

Cable Cross:
12 x 4 x 20kg

Triceps:
Triceps Extension:
12 x 4 x 12.5kg

Triceps Kickback:
12 x 4 x 12.5kg

Triceps Pull Down:
12 x 2 x 10kg
10 x 2 x 10kg

Cardio:
Jog:
20min - 2.62km

22/12/2012

Performance dropped after 1 week of slacking due to projects, assignments and exams =_=

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Body Stretching and Balancing
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Heel Hook and Contact Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Dyno and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Heel Hook and Core
Difficulty: 4.5/5
Attempts: 3/10
Progress: 10%

Boulder Route 5:
Technique: Body Stretching and Balancing
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 6:
Technique: Body Stretching and Balancing
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 7:
Technique: Crimps and Finger Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 8:
Technique: Dynamic Movement and Footwork
Difficulty: 4/5
Attempts: 2/10
Progress: 100%

Boulder Route 9:
Technique: Body Positioning and Strength
Difficulty: 4/5
Attempts: 3/10
Progress: 80%

Boulder Route 10:
Technique: Finger Strength and Core
Difficulty: 4.5/5
Attempts: 2/10
Progress: 10%

28/12/2012

Slacking a lot due to project rush.

Back:
Cable Row:
12 x 2 x 33kg
10 x 2 x 33kg

BB Bend Over Row:
12 x 1 x 28kg
8 x 3 x 28kg

Lat Pull Down:
10 x 1 x 40kg
8 x 2 x 40kg
6 x 1 x 40kg

Biceps:
BB Curl:
10 x 1 x 15kg
8 x 3 x 15kg

DB Curl:
8 x 4 x 7.5kg

Hammer Curl:
10 x 1 x 7.5kg
8 x 3 x 7.5kg

Cardio:
Jog:
10min - 1.86km

30/12/2012

Chest:
Flat Bench Press:
12 x 4 x 20kg

Incline Bench Press:
12 x 4 x 12.5kg

DB Fly:
12 x 4 x 7.5kg

Cable Cross:
12 x 1 x 20kg
12 x 3 x 25kg

Triceps:
Triceps Extension:
10 x 4 x 12.5kg

Triceps Kickback:
12 x 1 x 12.5kg
10 x 2 x 12.5kg
12 x 1 x 12.5kg

Triceps Pull Down:
12 x 2 x 12.5kg
11 x 2 x 12.5kg
8 x 2 x 12.5kg

Cardio:
Jog:
7min - 1.26km

2/1/2013

Legs:
Leg Press:
12 x 4 x 80kg

Deadlift:
12 x 4 x 25kg

Leg Extension:
10 x 4 x 30kg

Leg Curl:
10 x 2 x 30kg
8 x 2 x 30kg

Shoulders:
Shoulder Press:
12 x 3 x 20kg
10 x 1 x 20kg

Side Lats:
12 x 4 x 10kg

Front Lats:
10 x 4 x 7.5kg

Shrugs:
12 x 4 x 22.5kg

Cardio:
Jog:
10min - 1.81km

4/1/2012

Back:
Cable Row:
12 x 4 x 33kg

BB Bend Over Row:
12 x 4 x 25kg

Lat Pull Down:
12 x 4 x 33kg

Biceps:
BB Curl:
12 x 4 x 12.5kg

DB Curl:
12 x 4 x 7.5kg

Hammer Curl:
12 x 4 x 7.5kg

Cardio:
Jog:
10min - 1.88km

6/1/2012

Theres sooooooooooooooooo many people in the gym today. Ended up doing a quick 1 hour routine. =_=

Chest:
Chess Press:
12 x 4 x 33kg

Legs:
Leg Press:
12 x 4 x 90kg

Back:
Lat Pull Down:
12 x 4 x 35kg

Shoulders:
Shoulder Press:
12 x 4 x 20kg

Triceps:
Triceps Pull Down:
12 x 1 x 12.5kg
10 x 3 x 12.5kg

Biceps:
Cable Curl:
12 x 1 x 12.5kg
10 x 3 x 12.5kg

Cardio:
Jog:
10min - 1.91km

8/1/2012

Chest:
Flat Bench Press:
12 x 4 x 25kg

Incline Bench Press:
12 x 1 x 15kg
10 x 2 x 15kg
8 x 1 x 15kg

DB Fly:
12 x 4 x 10kg

Cable Cross:
12 x 2 x 30kg
10 x 2 x 25kg

Triceps:
Triceps Extension:
12 x 4 x 12.5kg

Triceps Kickback:
12 x 4 x 12.5kg

Triceps Pull Down:
12 x 1 x 15kg
10 x 1 x 15kg
8 x 2 x 15kg

Cardio:
Jog:
7min - 1.95km

11/1/2013

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Cross and Jugs
Difficulty: 2/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Dynamic and Contact Strength
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Balancing and Fear
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Dynamic and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Balancing and Body Positioning
Difficulty: 4/5
Attempts: 3/10
Progress: 100%

Boulder Route 6:
Technique: Heel Hook and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 7:
Technique: Strength and Footwork
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 8:
Technique: Footwork and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 9:
Technique: Heel Hook and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 10:
Technique: Crimp and Dynamic
Difficulty: 4/5
Attempts: 4/10
Progress: 30%

Boulder Route 11:
Technique: Body Balance and Footwork
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 12:
Technique: Crimp and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 13:
Technique: Crimp and Contact Strength
Difficulty: 4/5
Attempts: 4/10
Progress: 40%

PICSSSSSSSSSSSSSSSSSSSSSSSS

Did once 2 months ago. Check back my post. Recently been slacking due to projects so i lost quite some muscle.

13/1/2013

Legs:
Leg Press:
12 x 2 x 100kg
8 x 2 x 100kg

Deadlift:
12 x 3 x 30kg
8 x 1 x 30kg

Leg Extension:
12 x 4 x 30kg

Leg Curl:
12 x 2 x 30kg
10 x 2 x 30kg

Shoulders:
Shoulder Press:
12 x 4 x 20kg

Side Lats:
8 x 4 x 12.5kg
6 x 4 x 12.5kg

Front Lats:
12 x 2 x 7.5kg
10 x 2 x 7.5kg

Shrugs:
12 x 2 x 25kg
10 x 2 x 25kg

Cardio:
Jog:
10min - 2.00km

14/1/2012

Should have just stayed home and rest...

Back:
Cable Row:
12 x 2 x 35kg
10 x 1 x 35kg
8 x 1 x 35kg

BB Bend Over Row:
12 x 4 x 30kg

Lat Pull Down:
12 x 4 x 35kg

Biceps:
BB Curl:
12 x 1 x 15kg
10 x 3 x 15kg

DB Curl:
10 x 1 x 10kg
8 x 2 x 10kg
7 x 1 x 10kg

Hammer Curl:
8 x 2 x 10kg
6 x 2 x 10kg

Cardio:
Jog:
7min - 1.36km

17/1/2012

Chest:
Flat Bench Press:
12 x 4 x 30kg

Incline Bench Press:
12 x 4 x 15kg

DB Fly:
10 x 2 x 12.5kg
8 x 2 x 12.5kg

Cable Cross:
12 x 4 x 30kg

Triceps:
Triceps Extension:
12 x 4 x 15kg

Triceps Kickback:
12 x 4 x 15kg

Triceps Pull Down:
12 x 4 x 15kg

Cardio:
Jog:
10min - 1.99km